CrossFit Empire South – CrossFit
Snatch Complex
E1:30 x 5 Sets
2 Snatch Pulls + 2 Squat Snatch:
– Set 1 and 2 @ 73% 1RM Snatch
– Set 3, 4 and 5 @ 78% 1RM Snatch
-These are BIG shrugs on the snatch pulls
-These reps are to be done in singles
Metcon (Time)
“Ethel”
Task Tabata
400 reps For Time, following the pattern: (16 min time cap)
20 seconds of pull-ups
-Rest 10 seconds-
20 seconds of push-ups
-Rest 10 seconds-
20 seconds of step-back lunges
-Rest 10 seconds-
20 seconds of air squats
-Rest 10 seconds-
-Example: 10 pullups, 12 pushups, 8 step back lunges, and 10 air squats would equal 40 total reps. Athletes keep a continuous rep count through rounds until they get to 400 total reps.
After Party!
3 sets
30 second Glute Bridge
10 Cossack Squats
Burn! 12:00pm
3 Sets:
800m Run
into
200m Sprint
-Rest 5 mins between sets-
*Row (1000m Row into 250m sprint)
*Bike (40 Cal into 10 Cal Sprint)
CrossFit Empire South 